Gut health (as unglamorous as it sounds), is all the buzz at the moment and with good reason. A new era of research has sunk its teeth into exploring the extensive role of our gut in much more than just digestion. Love Ya Guts

It is now known that the gut is home to trillions of gut bacteria, known as microbiota, which play a role in the metabolism of food and the development and regulation of our immune system which protects us from infection, chronic inflammation and other immune regulated disorders; but this is only the beginning.

Some microbiotas also produce vitamins or other essential minerals and have the ability to break down drugs and other toxins. (1, 2) Research has also found that loss of gut microbiota diversity is linked to an increasing number of conditions such as auto-immune diseases, gastro-intestinal diseases, obesity and associated inflammatory markers, and depression. (1, 2) But the research hasn’t stop there; although far from conclusive, researchers have begun to look at gut microbiota to understand, explain or even attempt to treat, conditions such as Alzheimer’s, autistic spectrum disorders, MS and even food cravings – it’s all pretty amazing stuff with so much more to be discovered. (1, 2)Exercise for Gut HealthThus far, much of the attention around improving gut health has focused on diet – but fermented foods such as yoghurt, kefir and Sauerkraut might just be the tip of the iceberg when it comes to promoting ‘good’ gut health.Exercise is well known as an integral component of overall health and wellbeing and the beneficial effects appear to also extend to that of promoting ‘good’ gut health. It has been suggested that exercise may affect its role on gut health by modulating host-microbiota interaction. That is, by changing the climate of the gut in such a way that it is more favourable for microbiota and/or microbiota diversity. (3)At present many of the studies that have examined the effect of exercise on gut flora have used animal models, but none the less the findings are very interesting and indicate positive results.(4) Unlike in human studies, in animal models it is possible to isolate the effects of diet or other health promoting behaviours from those of exercise. In humans, the effects of exercise on gut microbiota have still been examined but as I said, it is far more difficult to account for other confounding factors. None the less, in a study involving a professional rugby team in Ireland aimed to examine the effects of exercise on gut flora with results confirming differences in the composition and diversity of the microbiota of the athletes when compared with control groups. These differences did also correlate with differences in dietary habits, particularly in relation to intake of protein, fruits and vegetables, which the rugby players consumed significantly more compared with control groups (this was not part of the experimental protocol).(1) This study concludes that exercise plays a huge role in gut flora diversity although the difficulty of separating the effect of exercise from diet remains. Psychological stress also has an impact on gut flora so a further possibility is exercise has an indirect beneficial effect on gut health via reducing stress, improving mood and fighting depression.At the end of the day, the evidence is still unclear. Exercise may or may not play a role, directly, indirectly, and/or independently in promoting good gut health but either way it is an important and enjoyable component of a healthy lifestyle and an interesting area of research to watch in the future.

We all know that engaging in regular physical activity is important for health. It reduces the risk of cardiovascular disease, diabetes, weight gain and some forms of cancer. (1, 2) Being physically active also contributes to optimal bone mineral density and immune function which are particularly important for growing children. (1, 2)Furthermore, engaging in regular physical activity improves a child’s fundamental motor skills including coordination, balance, reaction times and spatial awareness, which are linked to brain development, whist also improving social skills, confidence, self-esteem, mental alertness, concentration, academic performance, sleep patterns and ultimately behaviour. (3, 4)What more reason could there be to be active? – How about happiness? Active kids are also happy kids!There are several schools of thought on how being physically active results in “happiness,” with these effects seen over both the long and short term. (5)The first theory suggests that physical activity may offer a distraction and simply provide a “time-out” from daily stresses, which is definitely a plausible tactic in the heat of a tantrum. (6, 7) It is also suggested that physical activity offers social stimulation which has a positive effects on psychosocial wellbeing as a consequence of belonging to a group, being accepted and connecting with other people. (6) A thermogenic effect is hypothesised to improve mood through whole-body warming as a result of activity which relieves muscular tensions. (6) While the monoamine metabolism theory, implicates an improvement in neurotransmission of dopamine, epinephrine, norepinephrine, and serotonin which has roles in both managing depression and ADHD. (6, 8, 9,) Finally, it is hypothesised that physical activity increase endorphin release, which simply make us feel good. (6)Regardless of the mechanism behind this “happiness” effect, physical activity can be loads of fun!Recommendations for Physical ActivityDespite the benefits on health, behaviour and happiness, 31% of children aged 9-16 years, are failing to meet the recommended level of moderate intensity physical activity each day. (9) For children aged 1 -5 years the current guidelines recommend being physically active for at least 3 hours a day to support appropriate growth and development, while from 5 – 18 years children should accumulate 1 hour or more of moderate and vigorous physical activity daily. (10, 11)Among the adult population (over 15 years) 66.9% are similarly failing to meet the recommended level of 30 minutes of moderate intensity physical activity most days of the week. (12)Finding ways to keep kids activeThe most significant role model in a child’s life is their parents, so what better way to encourage your child to be active, than to get out and be active with them. Not only will this help you achieve your 30 minutes of physical activity and role-model healthy behaviours, but it is also a great way to spend quality time together and build positive relationships.There are hundreds of ways to be active; kick a ball, fly a kite, go for a bike ride, jump on the trampoline, have a race, go for a walk, wash the car, or join a team.If you find it difficult to fit the recommended level of activity into one session you can break it up across the day while still achieving the same benefits.One of the easiest ways to encourage your child to have an active lifestyle is to limit screen time (under 2 years the recommendation is no screen time, 2 – 5 years less than 1 hour, 5 – 18 years less than 2 hours) and remove TVs, computers, and other gaming devices from bedrooms. (10)